WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Crosstraining kestävyys - Tiistai Workout

    35 minuutin peruskestävyysharjoitus

    Lämmittely
    3 min hiihto
    3 min soutu
    3 min pyörä

    Sitten:
    8+8 syväkyykyssä käden kierrot kohti kattoa
    6 mittarimato
    20 olkapään kosketusta lankkuasennossa

    Harjoitus (Syke 60–75%/HR max)

    6x5min ergo, 1min lepo kierrosten välissä

    Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä syke hallinnassa ja peruskestävyysalueella. Vaihda ergometria lepoajalla.

  • 14.2.2026 RestDay! Workout

    RestDay!

  • AF #masu Workout

    AF WEEK 45, Day 3

    Finisher:
    2-3 Superset:

    15 Ring Biceps Curl
    15 Ring French Press

    Target: get that pump!

  • BACK SQUAT Strength

    Back Squat

    2x3 @75%
    2x3 @80%
    2x3 @85%
    1x2 @90%

  • 5 mile run Workout

    Along Beaufort waterfront.

    46:06

    Miles:
    9:12
    9:18
    9:25
    9:03
    9:09

    Right hip tender on last half of run, stopped every 1/2 mile to stretch.

  • HYROX Workout

    Complete for time - YGIG

    500m run together
    1000 m Ski
    100 x Burpee to plate hops
    100 cal echo bike
    100 x DB snatches
    1000 m Row
    100 x Wallballs
    100 x KB swings (RU)
    100 x Sit-ups

  • Fran Workout

    WU:
    800m run
    2 sets
    10 wall balls (14)
    10 pullups
    **did 6 deadhangs for first time!! finished set with 4 w/black band
    second set--black band kipping pullups

    Skills:
    worked on Level 1 checkoff

    WOD:

    Fran
    21-15-9
    Thrusters 65# did 55# front squat due to shoulder
    Pullups
    black band kipping on 21, purple kipping on rest

    5:02

  • BOOTYCAMP Workout

    SET A | 3 rounds:
    6+6 bulgarian split squat (2s down)
    8+8 standing leg abduction

    SET B | 3 rounds:
    6-8 banded deadlift
    8+8 banded woodchop

    EMOM12: 40s on s 20s off:
    1) 20s + 20s 1-leg jump rope
    2) shuttle run
    3) burpee squat jump
    4) sled push

  • BACK SQUAT Strength

    Back Squat

    2x3 @75%
    2x3 @80%
    2x3 @85%
    1x2 @90%

  • Main site Tuesday 260106 Workout

    For time